**Nutrition Challenge starts today! There’s still time to sign up and make some lifestyle changes. Talk to your coach about how to get started.**
A. Pull-up technique and strength:
- 3 minutes of skin-the-cat practice
- EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. Add a rep or two from Sept 19th numbers if possible.
B. 3 rounds for time/reps, alternating with a partner:
Row 500 m
Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank position, or your set ends).
One person works at a time, so the second person will start when the first finishes their push-ups.
Compare to April 25 2017, April 25 2016, Nov 17 2014, Sept 2 2014.
C. 3 max effort sets of body rows (no tempo). Focus on shoulder retraction (pulling shoulder blades together).